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Pausing Front Squat

Say hello to Janet! ^

TEMPO FRONT SQUAT

Given how this is our first week inside “Silverback”, and that this is a year-long journey and not a sprint, we are looking to keep the loads today on the lighter side. We will be building over the months inside this cycle, and this is our baseline where we can refine our technique and quality in movement.

On the Minute x 9:
1 Tempo Front Squat
5 Seconds Down
2 Seconds Pause in the Bottom
Aggressively Stand

Set #1 – 1 Rep @ 60% of 1RM FS

Set #2 – 1 Rep @ 60% of 1RM FS

Set #3 – 1 Rep @ 60% of 1RM FS

Set #4 – 1 Rep @ 64% of 1RM FS

Set #5 – 1 Rep @ 64% of 1RM FS

Set #6 – 1 Rep @ 64% of 1RM FS

Set #7 – 1 Rep @ 68% of 1RM FS

Set #8 – 1 Rep @ 68% of 1RM FS

Set #9 – 1 Rep @ 68% of 1RM FS

 

BODY ARMOR

3 Giant Sets:
20 Dumbbell Box Step Ups (20″) (Video)
30 Glute Bridges (Video)
40 Banded Good Mornings (Video)

Rest 2:00-3:00 between sets.

 

Athlete’s choice on the dumbbell box step ups, but we are looking for a loading that allows us to accomplish all 20 reps unbroken. Free to build throughout the three sets.

On these box step ups, we are looking to pull with the leg leg (on the box), as opposed to push. With a pulling motion, we are going to activate more of the posterior chain (hamstrings and glutes), which is our aim in this movement. Secondly, let’s put concentration towards controlling the dumbbells. We want to control their swing, so that we are not using them as momentum to get onto the box.

 

RECOVERY

1k Row: getting off at 500m and couch stretch 2min/leg.

 

Melinda MettenPausing Front Squat

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